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  6. Mustard oil vs. Sweet potato

Mustard oil vs. Sweet potato — In-Depth Nutrition Comparison

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Significant differences between Mustard oil and Sweet potato

  • The amount of Vitamin A RAE, Copper, Vitamin B6, Vitamin B5, Fiber, Manganese, Potassium, Iron, and Phosphorus in Sweet potato is higher than in Mustard oil.
  • Sweet potato covers your daily Vitamin A RAE needs 79% more than Mustard oil.
  • Sweet potato has 643 times less Saturated Fat than Mustard oil. Mustard oil has 11.582g of Saturated Fat, while Sweet potato has 0.018g.

Specific food types used in this comparison are Oil, mustard and Sweet potato, raw, unprepared.

Infographic

Mustard oil vs Sweet potato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mustard oil
Mustard oil
1
:
9
Sweet potato
Sweet potato
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Mustard oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mustard oil
Mustard oil
0
:
11
Sweet potato
Sweet potato
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Mustard oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard oil
Mustard oil
1
:
4
Sweet potato
Sweet potato
Contains more Fats +199900%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Mustard oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Fats +199900%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard oil
Mustard oil
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +5918600%
Contains more Polyunsaturated fat +151542.9%
Contains less Saturated Fat -99.8%
Mustard oil
13% 64% 23%
Saturated Fat: 11.582 g
Monounsaturated Fat: 59.187 g
Polyunsaturated fat: 21.23 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +5918600%
Contains more Polyunsaturated fat +151542.9%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard oil Sweet potato
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mustard oil Sweet potato Opinion
Net carbs 0g 17.12g Sweet potato
Protein 0g 1.57g Sweet potato
Fats 100g 0.05g Mustard oil
Carbs 0g 20.12g Sweet potato
Calories 884kcal 86kcal Mustard oil
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g Mustard oil
Fiber 0g 3g Sweet potato
Calcium 0mg 30mg Sweet potato
Iron 0mg 0.61mg Sweet potato
Magnesium 0mg 25mg Sweet potato
Phosphorus 0mg 47mg Sweet potato
Potassium 0mg 337mg Sweet potato
Sodium 0mg 55mg Mustard oil
Zinc 0mg 0.3mg Sweet potato
Copper 0mg 0.151mg Sweet potato
Manganese 0mg 0.258mg Sweet potato
Selenium 0µg 0.6µg Sweet potato
Vitamin A 0IU 14187IU Sweet potato
Vitamin A RAE 0µg 709µg Sweet potato
Vitamin E 0.26mg Sweet potato
Vitamin C 0mg 2.4mg Sweet potato
Vitamin B1 0mg 0.078mg Sweet potato
Vitamin B2 0mg 0.061mg Sweet potato
Vitamin B3 0mg 0.557mg Sweet potato
Vitamin B5 0mg 0.8mg Sweet potato
Vitamin B6 0mg 0.209mg Sweet potato
Folate 0µg 11µg Sweet potato
Vitamin K 1.8µg Sweet potato
Tryptophan 0.031mg Sweet potato
Threonine 0.083mg Sweet potato
Isoleucine 0.055mg Sweet potato
Leucine 0.092mg Sweet potato
Lysine 0.066mg Sweet potato
Methionine 0.029mg Sweet potato
Phenylalanine 0.089mg Sweet potato
Valine 0.086mg Sweet potato
Histidine 0.031mg Sweet potato
Saturated Fat 11.582g 0.018g Sweet potato
Monounsaturated Fat 59.187g 0.001g Mustard oil
Polyunsaturated fat 21.23g 0.014g Mustard oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard oil Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Mustard oil
85%
Sweet potato
Minerals Daily Need Coverage Score
0%
Mustard oil
20%
Sweet potato

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 11.564g)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 55mg)
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 70)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $0.2)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.